Healthy Eating

The eating plan my PT gave me

3 months ago
by Aleshia in

Now my personal trainer has given me an eating plan and it is based on the Atkins diet approach where the aim is to eat minimal carbohydrates and eat lots of non starchy vegetables, meats and good fats. Its not that I am fat or anything- my body fat sits around 14%, but in the gym-junkie and athlete world body fat is not wanted! I have watched “Fat Head” recently and it talks about how it is not animal fats that are making people fat, it is the amount of unneeded carbohydrates that (some people) are eating. Especially if you are inactive.

So in my eating plan carbohydrates from breads/oats/rice are eaten in the AM and are cut out after lunch. This is so the carbohydrates than I have eaten are burned off during the day and that my body will use fats for energy (instead of carbs) and my unneeded body fat.

I am on this eating plan for about 3 more weeks, and tomorrow (7th February) I get my measurements done, so we will see then what the results show. The aim is to build muscle (gain weight) and to keep body fat around the same.

I have to eat way more vegetables, oils, meats and eggs than I have ever had before!

 

My meals for a typical day are like this:

Breakfast: Porridge made with wholegrain oats, a few egg whites, a scoop of whey protein powder and sprinkle of blueberries, flaxseed oil.

 

M.Tea: Protein Shake made with cottage cheese, whey protein powder, flaxseed oil, frozen mixed berries. Also a coffee.

 

Lunch: Huge leafy salad or stir fry with lots of chicken, any sauces, flaxseed oil, and some brown rice.

 

Af.Tea: Leafy salad or stir fry vegetables with canned flavored tuna or chicken.

 

2nd Af. Tea: Protein pancake or shake with cottage cheese.

 

Dinner: Any meat (usually chicken or a good steak) with lots of vegetables and a yummy sauce. This is better planned and less boring than my other meals.

 

Before bed: Protein shake with cottage cheese and flaxseed oil and some walnuts.

 

7th Feb 2012 

IF you wanna know how it went today…

Apparently I have put on 1 kg of muscle…not as much as I hoped, but muscle takes time. I have also lost some body fat, so I’m down to 10% b.f now (from 14%) it all went from my stomach. SO! That is interesting…. who would have thought I would lose fat on a strict low carb diet HAHAHA. Well I gotta say it does have its perks- I get to eat any fatty meats and have everything deep fried wooooh! (Minus the batter of course–carbs).

I do wonder though….It could be dodgy. My weight does fluctuate up to about 4kg up or down at different times of the day (there is research that this is normal) so maybe my lunch was a little big and I am actually lighter, and so have LOST muscle… who knows! Guess we will see what my next measurements are next time on the 28th Feb….

“A weight fluctuation of three to five pounds over the course of a day is completely normal and doesn’t suggest that you’ve gained weight. It could be the amount of fluids you’ve consumed or (how to put this?) the status of your digestive processes” http://news.softpedia.com/news/Weight-Fluctuations-Throughout-the-Day-Are-Normal-107336.shtml. )

 

3 Yummy Protein Shakes

3 months ago
by Aleshia in

Shake 1: Coffee, Chocolate and banana make a good combination…

2 shots of coffee

1 banana

1 tbsp peanut butter

ice cubes

30g scoop chocolate whey protein powder

1 cup soy milk (I use vitasoy original light)

Whizz all ingrediants together in a blender and pour into a tall glass

Shake 2: Kind of tastes a little like a Pina Colada…

1 cup of water (or soy milk)

ice cubes

30g scoop of vanilla whey protein powder

1/3 cusp pineapple chunks

2 tsp. coconut extract

Whizz all ingrediants together in a blender and pour into a tall glass

 

Shake 3: This is a recipe for a shake that my PT gave me. Its yummy, thick and creamy.

1/2 cup water (add more if you want it less thick)

3 tbsp cottage cheese lite

1/4 cup mixed frozen berries

1 tbsp flaxseed oil

30g whey protein powder (I like the chocolate flavor for this)

Whizz all ingrediants together in a blender and pour into a tall glass. 

Coconut Flour Tortillas

0
8 months ago
by liamd in

Healthier than the normal tortilla

Ingredients:

1/4 Cup Coconut Flour

8 Large Egg Whites (Set yolks aside you will use them below)

1/4 Tsp Baking Powder

1/2 Cup Water

Coconut Oil for pan coating

Ingredients (Beef “burrito” stuffing):

1 Lb Grass-fed Ground beef

1 Red Onion, diced

2 Jalapenos, diced (I use my seeds)

1 Tomato, diced

4 Cloves of Garlic, minced

8 egg yolks (from above)

1/4 Cup of water

Salt and Pepper to taste

Process (Coconut Flour Tortillas):

  1. Whisk all ingredients together in a bowl, making sure no lumps remain.
  2. Preheat a small non-stick skillet over medium heat.  Place 1 Tsp coconut oil in the pan and swirl around to coat.
  3. Pour about 3 Tbsp of batter in the pan tilting the pan to spread the batter out and get a thin tortilla.
  4. Ensure before you try and flip the tortilla, it is golden brown, if it is not it will rip.  You need to be patient with these and let them brown.
  5. Once golden brown, flip over and brown on the opposite side.  Remove to plate with the below filling and repeat the process to finish off your batter.

Process (Beef “burrito” stuffing):

  1. Heat a large skillet over medium heat. 
  2. Combine your 8 egg yolks and water in a bowl and whip well.
  3. Place your onions, jalapenos, and ground beef in your pan and cook until your ground beef is cooked through.
  4. When your beef is nearing completion, add in your minced garlic and season your life away with salt and pepper.
  5. Once your beef is cooked, add in your whipped egg yolks and continue to stir well and ensure an even distribution of the eggs throughout the beef mixture.
  6. Continue to cook until all of your eggs are cooked, remove from heat.
  7. Lay one of your Delicious coconut flour tortillas from above on a plate, spoon in your “burrito” stuffing, close your tortilla and then top with diced tomatoes.
  8. Serve and enjoy. :)
Copied from: www.civilizedcavemancooking.com

Protein Cookies

0
8 months ago
by liamd in

Makes 24 cookies

Start your day off right with these protein- and carb-rich clean cookies!

Ingredients:

1/2 cup olive oil

1/2 cup Sucanat

4 egg whites

1/2 cup raw honey

1 tsp vanilla extract

1/2 cup unsweetened applesauce

3 cups large whole grain oats, unprocessed

2 1/2 cups Nutri Flour Blend (or 1 ¾ cups all-purpose flour and ¾ cup wheat bran)

1/2 cup ground flaxseeds

1/4 cup sesame seeds

1/4 cup poppy seeds

1 tsp baking soda

1 tsp cinnamon

1 cup raisins (or other dried fruit)

can also use 1/2 cup chocolate melts for extra yumminess.

Instructions:

Preheat oven to 350ºF. Line baking sheets with parchment paper.

Beat olive oil and Sucanat until creamy. Beat in egg whites, one at a time. Add raw honey and vanilla. Stir in next 8 ingredients, then stir in raisins.

Place 1/4 cup dough for each cookie on prepared baking sheets. Flatten slightly.

Bake in preheated oven 20 to 25 minutes, until golden brown.

Nutrients per serving:

Calories: 220, Total Fats: 9 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 70 mg, Total Carbohydrates: 33 g, Dietary Fiber: 6 g, Sugars: 13 g, Protein: 6 g, Iron: 2 mg

Recipe by: Rose Guido from oxygenmag.com

Banana Flax-seed Muffins

0
8 months ago
by liamd in

 

Makes 12 muffins

Ingredients:
1/2 cup flax seed – ground it via coffee bean grinder or buy it (it’s called milled flax seed and can be found with the flour).
3 bananas, mashed
1/4 cup olive oil (or vegetable oil )
1/2 cup splenda
2 egg whites
1-1/2 cups protein powder (unflavored from AnnabolicInnovations or BSN Syntha 6- vanilla or chocolate).
1/2 teaspoon baking powder (I didn’t have any so I didn’t use it)
1/2 teaspoon baking soda
1/4 cup whole flax seeds
Directions:
Preheat oven to 350-degrees and lightly grease your muffin pan (I used Pam and it worked very well).

In a large mixing bowl, beat together bananas, oil, Splenda and egg whites.
In a separate bowl, mix together the remaining ingredients. Spoon batter into prepared muffin pan. Bake in preheated oven for about 12-15 minutes or until a toothpick inserted into a muffin comes out clean (this might vary b/c my oven runs hot).

Each muffin contains: 3.5g fat, 10 carbs (2.5g fiber),10g protein = 105 cals

Other options would be to add raisins, dates, walnuts, oats, or use oat-flour instead of protein, etc.

Chocolate and Raisin Muffins – Protein-packed

0
8 months ago
by liamd in

Haven’t tried this recipe yet, but I have made some with close to the same ingredients and had walnuts in them. Don’t expect the muffins to be light and fluffy – it is protein that you’re using!

Makes 12 muffins

Ingredients:

Non-stick spray oil

Dry Ingredients:

1 1/4 cup whole grain oats

1 cup whole wheat flour

2 tbsp unsweetened cocoa powder

2 tbsp whey protein powder (vanilla or chocolate)

1 tsp baking powder

1/2 tsp baking soda

Wet Ingredients:

  1. 1 large egg
  2. 1 cup unsweetened applesauce
  3. 1/2 cup buttermilk (or 1/2 cup low-fat milk + 1/2 tsp white vinegar)
  4. 3 tbsp honey
  5. 2 tbsp olive oil
  6. 1/2 cup raisins

Instructions:

  1. Preheat oven to 350°F.
  2. Lightly spray a 12-cup muffin pan with oil and set aside.
  3. In a large bowl, mix together dry ingredients.
  4. In a medium bowl, whisk together wet ingredients.
  5. Make a well in the center of the dry ingredients and pour in wet ingredients all at once, stirring just until all dry ingredients are moistened. Stir in raisins.
  6.  Portion batter evenly into the prepared muffin cups. Bake 20 minutes or until tops spring back when lightly touched. Cool on a wire rack.

Nutrients per serving:  Calories: 182, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 20 mg, Sodium: 122 mg, Total Carbohydrates: 30 g, Dietary Fiber: 4 g, Sugar: 9 g, Protein: 8 g, Iron 2 mg

By: Linda Melone from the website oxygenmag.com

Chicken Rice Cakes

0
8 months ago
by liamd in

This healthy recipe is from the oxygenmag.com website.

Makes 6 servings

Ingredients:

6 split chicken breasts, skinned, all visible fat removed

2 tbsp canola oil

1 clove garlic, minced

1 medium onion, chopped

2 tbsp green bell pepper

4 fresh tomatoes, peeled and chopped

1/4 cup dry white table wine

tsp rosemary

1 bay leaf

1/4 tsp basil

1/8 tsp fresh ground black pepper

Instructions:

Rinse chicken and pat dry. Set aside. Heat oil and garlic in a large non-stick skillet over medium-high heat. Add chicken and brown. Remove chicken and set aside. Add onion and green pepper to skillet until tender. Drain fat and return chicken to skillet. Add remaining ingredients. Cover and simmer over low heat for 30 minutes or until chicken is tender. Remove bay leaf before serving.

Nutrients per serving:

Calories: 227, Fat: 8.8 g, Carbohydrates: 4.6 g, Protein: 29g

optimum_zma

Supplements We Take

0
8 months ago
by Aleshia in

ZMA – By Optimal Nutrition.

 

This is a very effective blend of zinc, magnesium and vitamin B6. We use it for recovery.

 

Syntha 6 Whey Protein- By BSN

Cellmass – By BSN. This creatine is great tasting and we find it a very effective supplement for recovery without the bloat.

Breakfast: Protein Packed Porridge

0
8 months ago
by Aleshia in

For people who want to up their protein-intake. Also the perfect pre-workout meal having a good amount of carbs and protein.

Serves: 1 average person or 2 small people ;)

Ingredients:

  • 1/2 cup Oats (if using thick wholegrain oats like I do, they’re quicker to cook if you wiz them in a blender first).
  • pinch sea salt
  • 25g Chocolate or Vanilla Protein Powder – I use 25g/1/2 scoop BSN Syntha 6 Chocolate Milk Shake.
  • 1/2 banana sliced
  • 4-5 chopped almonds (optional)
  • 2 tsp Manuka Honey – I use Comvita UMF 15+
  • 3 egg whites
  • 1/4 cup mixed berries – optional
  • To serve: Manuka honey/brown sugar/cinnamon or milk

For best results soak oats in 1/2 cup water overnight.

  1.  Combine soaked oats and 1/2 cup water, or dry oats and 1 cup water,
    In a small, heavy-based saucepan. Add a pinch of sea salt and stir continuously over medium heat until mixture boils, then simmer, stirring, for 3-5 minutes or until thick.
  2. Add egg whites and stir through well for about a minute.
  3. Add and stir through the manuka honey, chopped almonds, sliced banana (and/or mixed berries), and then the protein powder and until well mixed.
  4. Divide porridge among bowls/bowl :P
  5. Top with extra manuka honey/sugar/cinnamon and serve with milk if wanted.

Nutrition Facts: 1 serving

Total Fat: 11.3g

Saturated: 1.4

Total Carbs: 81.3g

Diatery Fiber: 10.2g

Sugars: 35.3g

Protein: 30.3g

Berry Meringue Crunch

0
8 months ago
by Aleshia in

Yummy low-fat dessert.

Portions: 6

Time to make: 20 minutes

Total cost of all ingredients: $7.80 / $1.30 per serve

Ingredients

  • 1 1/2 cups frozen raspberries
  • 1/2 cup frozen blackcurrants
  • 4 tablespoons castor sugar
  • 2 x 150g tubs 99% fat-free vanilla fromage frais (we used Frûche)
  • 1 1/2 cups low-fat natural yoghurt
  • 16 (32g) ready-made mini meringues

Instructions

Step 1 Place fruit in a non-stick pan with sugar. Heat until juices begin to run and fruit is softened.

Step 2 In a bowl, mix fromage frais and yoghurt together. Crush meringues and add to yoghurt mixture.

Step 3 Roughly stir in fruit, then spoon into individual serving glasses. If possible, chill for 30 minutes before serving.

 

NUTRITION INFORMATION

PER SERVE
ENERGY 530 kJ
(128 Cals)
PROTEIN 6g
FAT
- SATURATED		 1g
0g
CARBOHYDRATES
- SUGARS		 25g
23g
Recipe by:
Sarah Swain
From www.healthyeating.co.nz
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